One Leg Deadlift with Knee Lift
Expert Advice
Keep your back flat and engage your core to maintain balance. Move slowly and with control, focusing on the contraction of your standing leg's glute and hamstring.
How-to-do Steps
- Stand on one leg with a slight bend in the knee.
- Hinge at the hips, extending your free leg behind you for balance as you reach toward the ground.
- Slowly return to the starting position while bringing the extended leg forward and lifting the knee to hip height.
- Repeat for the desired number of repetitions before switching to the other leg.
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Muscles Worked
One Leg Deadlift with Knee Lift primarily targets the Shoulders, Lats, Glutes, Quads, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders15%
Lats15%
Glutes15%
Quads15%
Secondary
Biceps10%
Forearms10%
Hamstrings10%
Chest10%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does One Leg Deadlift with Knee Lift work?
One Leg Deadlift with Knee Lift primarily targets the Shoulders, Lats, Glutes, Quads. Secondary muscles involved include Biceps, Forearms, Hamstrings, Chest. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for One Leg Deadlift with Knee Lift?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is One Leg Deadlift with Knee Lift suitable for beginners?
One Leg Deadlift with Knee Lift is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
